The Coach Debbie Potts Show

Guest: Fabio Comana, M.A., M.S., NASM CPT, CES, PES, CWC, CNC & CSNC; ACE-CPT & HC; ACSM-EP; NSCA CSCS; CISSN Hosted by: Debbie Potts

Who is Fabio Comana? Fabio Comana is an accomplished expert in exercise science, nutrition, and fitness education. He holds extensive certifications including NASM, ACE, and ACSM credentials, and serves as a faculty member at San Diego State University, teaching courses in kinesiology and physiology. Fabio has also contributed significantly to fitness education as a subject matter expert for OrangeTheory Fitness and the National Academy of Sports Medicine (NASM). He was the original creator of ACE’s IFT™ model and developed NASM’s latest cardio model. His career spans roles such as Division I collegiate coach, strength-conditioning coach, and president of Genesis Wellness Consulting.

In this episode, Fabio shares his wealth of knowledge on how we can improve health, fitness, and vitality as we age, particularly over the age of 40.

Key Topics Covered:

1. Fueling and Training Over 40

   • Strategies to maintain energy and vitality through the aging process.
   • Adjusting training and nutrition to support hormonal changes that come with age.

2. Muscle Development

   • The critical role of strength training for muscle preservation as we age.
   • Techniques to optimize muscle growth and recovery.
   • How GLP-1 influences weight management and metabolic health in older adults.

3. Blood Flow Restriction (BFR) Training

   • Exploring the benefits of BFR training for muscle growth and strength.
   • Safe methods for incorporating BFR bands into your workout routine.

4. Heart Rate Tips – Intensity vs. Zone 2

   • The balance between high-intensity workouts and Zone 2 cardio for heart health.
   • Understanding heart rate zones and their impact on fitness outcomes.

5. Fueling – Protein and Carbohydrates

   • Effective protein timing and the importance of hitting the leucine threshold for muscle repair and growth.
   • Why carbohydrates play a role in maintaining energy and performance.

Retrain the Way We Think, Rethink the Way We Train Fabio emphasizes a holistic approach to aging, promoting overall well-being and quality of life. He encourages adopting strategies that combine physical training, nutrition, and mental health to live your best life in the second half of your life.

Future Topics to Watch For:

• The importance of rest, recovery, and sleep hygiene.
• How to improve sleep quality and manage recovery effectively.
• Addressing chronic stress and developing a growth mindset.
• Balancing HIIT with Non-Exercise Activity Thermogenesis (NEAT) for better health outcomes.
• The hormonal impact of various exercise types on long-term health.
• Further insights on safe and effective BFR training.
• Optimizing protein timing for aging muscles.

Fabio Comana’s Education:

• MS in Nutrition (Sports Nutrition), San Diego State University
• MA in Exercise Physiology, San Diego State University
• BS in Nutrition (Dietetics), San Diego State University

Learn more about Fabio Comana: Visit San Diego State University Faculty Page

For questions and personalized coaching options, contact Coach Debbie Potts at www.debbiepotts.net.

Tune in to this insightful episode for actionable tips on how to age with vitality, maintain strength, and stay active in your 40s and beyond!

Do you struggle to get the desired results, even when doing all the "right" things? If you're an ambitious, high performer looking to improve how you age and optimize your health, this episode is for you!

Today, I’m joined by Zane Griggs, a personal trainer with over 26 years of experience. Zane’s mission is to demonstrate in his own life—and the way he coaches his clients—how to extend our health span as we age so we can continue making an impact and pursuing our passions well into our 60s, 70s, and beyond.

We discuss the hidden chronic stressors, fasting, keto, the carnivore diet, and how Zane has shifted his mindset on health and longevity over the last five years. You’ll hear practical strategies from Zane on unlocking optimal health, metabolic fitness, and longevity.

Topics Discussed:

• Zane’s journey as a personal trainer since 1998
• His book, Kicking Ass After 50, and his podcast, Healthy A.F. / Healthy After Fifty
• Chronic stressors and their impact on performance and longevity
• Zane’s evolving views on fasting, keto, and the carnivore diet
• Tools and strategies to extend your health span and live optimally at any age

What We Cover:

• What has Zane changed his mind about in the last five years?
• What tools will more people be using to extend their health span?
• How are you preparing to live your best life at 70, 80, 90+ years old?

Upcoming Events:

• Low Carb for Better Health Conference: August 24th in Fairview, TN
• Biohackers World Conference: October 26-27, 2024, Miami, FL

Resources & Links:

• Watch this episode on YouTube: https://youtu.be/JRnyQPfsS6k?si=TlVIhuQR2zEajdi1
• Find Zane at www.zanegriggs.com and www.free40plan.com

Connect with Coach Debbie:

• Website: http://debbiepotts.net
• Check out Life is Not a Race...It’s a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method

Closing Thoughts: Life is not a race; it’s a journey. External and hidden internal sources of chronic stress impact all your efforts. Explore the elements of what I call "The WHOLESTIC Method" to transform the whole you from the inside out. Choose to thrive each day and not just survive. Contact me for a complimentary 20-minute call to discover more about optimizing your health and performance.

Understanding Fat Oxidation and How to Improve It for Endurance Athletes

In this episode, we dive into the critical role of fat oxidation for endurance athletes and explore practical strategies to enhance it. We also feature insights from Dr. Dan Plews of ENDURE IQ, a renowned expert in sports science and endurance training.

What is Fat Oxidation? Fat oxidation is the process by which the body breaks down fats for energy. For endurance athletes, improving fat oxidation is crucial as it allows the body to rely on fat for fuel during prolonged exercise, sparing glycogen and enhancing performance.

Key Points on Improving Fat Oxidation:

1. Train at the Right Intensity: Incorporate low-intensity sessions (zone 2 peak fat max) to improve fat utilization.
2. Increase Mitochondrial Density: Regular aerobic training boosts the body’s ability to oxidize fat by increasing mitochondria in muscle cells.
3. Utilize Specific Fueling Strategies: Experiment with fat-based fuels like medium-chain triglycerides (MCTs) to promote fat metabolism during training.
4. Periodization of Training: Combine high-intensity and low-intensity sessions to improve metabolic flexibility.
5. Nutrition Adjustments: Focus on a balanced diet that promotes fat metabolism, with adequate healthy fats and nutrient-dense foods.
6. Hydration and Electrolyte Balance: Maintain proper hydration and electrolyte levels to support metabolic functions, including fat oxidation.
7. Monitor and Adjust: Use metabolic testing to track fat oxidation rates and adjust training and nutrition based on performance data.

Dr. Dan Plews & ENDURE IQ’s Approach to Fat Adaptation: Dr. Plews highlights the importance of structured training and nutrition strategies to optimize fat oxidation. The ENDURE IQ 101 course includes phases like:

• Fat Oxidation Base Training 
• Incorporating fat-burning intervals
• Fueling experiments 
• Monitoring performance with tools like metabolic testing

By focusing on individualized approaches and periodized training, athletes can enhance fat oxidation, metabolic flexibility, and overall endurance performance.

Mentioned in This Episode:

• Dr. Dan Plews, researcher and coach at ENDURE IQ
• ENDURE IQ 101 Course for improving fat oxidation and fat adaptation in endurance athletes

Listen to the full episode for a deep dive into the science behind fat oxidation and actionable tips to fuel your next race!  Check out the YouTube Channel for many videos on how to fuel and train as an endurance athlete here.

In this episode, Coach Debbie Potts sits down with Serena to explore the growing Carnivore Diet movement. Together, they discuss what the carnivore diet entails, who might benefit from adopting a strict elimination diet, and how this lifestyle can help people struggling with carb addiction and overeating. If you’ve ever wondered whether the carnivore approach could be the key to improving your health, this episode is packed with practical insights and expert advice!

Key Discussion Points on video and audio:  Hit subscribe on YouTube for new video alerts as https://youtu.be/axUytHVrZow?si=k7FTcBvQ_3acLF1_

• What is the Carnivore Diet? Serena and Debbie break down the fundamentals of the carnivore diet, which focuses exclusively on animal-based foods like meat, fish, and animal fats. Learn how this diet eliminates plant-based foods to reduce inflammation, improve digestion, and support metabolic health.

• Who Needs a Strict Elimination Diet? Find out why the carnivore diet can be a powerful reset for people with autoimmune conditions, food sensitivities, or chronic digestive issues. Serena shares her personal experience and insights on how a simplified diet can uncover hidden food intolerances and lead to better overall health.

• How the Carnivore Diet Helps with Carb Addiction & Overeating Discover how the carnivore diet can be an effective solution for those struggling with carb addiction, emotional eating, and overeating. Serena and Debbie explain how removing carbohydrates from the diet stabilizes blood sugar levels, reduces cravings, and helps regulate appetite.

• Bio-Individuality: Is the Carnivore Diet Right for You? While the carnivore diet has numerous benefits, it’s not for everyone. Debbie and Serena emphasize the importance of bio-individuality and personalized nutrition when considering any dietary changes.

• Follow Serena and learn more on: https://carnivorerevolution.wixsite.com/carnivore-revolution

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

• Kisspeptin Overview: A neuropeptide crucial for regulating sex hormones, reproductive health, glucose control, and appetite. It is more sensitive in women and can be disrupted by stress, energy deficits, or nutrient deprivation, leading to reproductive and metabolic issues.

• Impact of Kisspeptin Disruption:

  • Menstrual irregularities and reduced sex hormone production.
  • Decreased insulin sensitivity and increased appetite.
  • Changes in body composition and overall hormonal imbalances.

• Metabolism & Hormones:

  • Developmental Influence: Metabolic factors influence kisspeptin neurons throughout life, especially during puberty and adulthood. Energy availability (calories/nutrients) impacts reproductive maturity.
  • Transient vs. Permanent Changes: Metabolic states can cause temporary or long-term changes in kisspeptin activity, with some influences becoming permanent, especially during key developmental periods.
  • Regulation at Multiple Levels: Kisspeptin neurons are regulated by metabolites (e.g., glucose, fatty acids) and hormones (e.g., insulin, leptin), controlling energy balance and reproduction.

• Kisspeptin and Energy: Although its role in food intake is debated, kisspeptin appears to play a key role in energy expenditure, possibly working with co-transmitters like glutamate to influence energy use in the body.

1. Balanced Nutrition:

   • Adequate carbohydrates and healthy fats to support hormone function.
   • Sufficient protein intake for muscle recovery and metabolism.

2. Stress Management:

   • Lower cortisol through mindfulness, proper recovery, and sleep.
   • Use cold/heat exposure with moderation to help regulate stress and hormones.

3. Exercise Modulation:

   • Avoid overtraining; balance high-intensity and recovery workouts.
   • Incorporate fat-adaptive training to improve cortisol and fat metabolism.

4. Thyroid Support:

   • Ensure intake of nutrients like iodine, selenium, zinc, and vitamin D.
   • Avoid excessive calorie restriction to maintain thyroid function.

5. Hormonal Balance:

   • Maintain a balanced energy state to support kisspeptin and reproductive health.
   • Consider hormone replacement or supplements if needed.

6. Mitochondrial Health:

   • Support mitochondria with CoQ10, magnesium, and antioxidants.
   • Promote fat metabolism through endurance training and targeted nutrition.

In summary, to optimize hormonal health and performance, aging female athletes should focus on balanced nutrition, recovery, stress management, and supporting mitochondrial function.  Talk to Coach Debbie Potts to get a personalized program at www.debbiepotts.net 

Are you confused how to fuel and train to perform your best each day -as well as to be your best version of yourself in the future?? Peter Defty explain optimal fat metabolism and how VESPA can help improve fat oxidation.

Fat loss vs. performance vs. longevity fitness plans 

Matching fueling with training Intensity - zone 4/5 vs. zone 1/2 Fat oxidation- do we need carbs first to burn fat (fat metabolism)

Learn more in my blog and audio podcast coming out soon: https://debbiepotts.net/optimal-fat-m... and watch our video here to see slides

How does VESPA “work?” if it only contains 19 calories? Vespa is a metabolic catalyst (“Nature’s Catalyst’) which works with your natural fat burning physiology to enhance your ability to tap into YOUR virtually unlimited energy source: FAT. In other words, Vespa’s 19 calories helps access the thousands of calories you are meant to burn aerobically. The key ingredient in Vespa is “Wasp Extract,” a naturally-occurring bio-active peptide derived from the Asian Giant Wasp. This allows this predatory wasp to fly 60-100 Kilometers per day, kill prey, and carry 1/3 of it’s weight in a food ball back to the colony to feed to larvae, all done using “Fat for Fuel!” Because animal cells are remarkably similar across species the Japanese entomologists who made this discovery of nature, theorized this peptide would have a similar physiological response across species. Studies in Japan and Vespa’s 23 year real world success at the highest levels of sport confirm this. Save on VESPA with our code COACHDEBBIEPOTTS upon checkout via link: https://vespapower.com/

Learn more about OFM: Optimal Fat Metabolism here: https://vespapower.com/what-is-ofm/

and https://ofm.io/

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

Mitochondrial Health & Fat Metabolism

In this episode, we dive into the critical role of mitochondrial health in metabolic efficiency, fat metabolism, and overall energy production. We explore how understanding your resting metabolic rate (RMR) and active metabolic rate (AMR) through PNOE testing can provide insights into how well your mitochondria are functioning, and how to optimize them for better fat burning and performance. Here’s a breakdown:

1. Mitochondrial Health & Energy Production

   • Mitochondria are the powerhouse of cells, responsible for converting food and oxygen into energy (ATP).
   • Poor mitochondrial function can lead to fatigue, impaired metabolism, and difficulty in losing fat.

2. Understanding RMR & AMR with PNOE

   • Resting Metabolic Rate (RMR): Reflects your body's energy expenditure at rest, and can indicate mitochondrial efficiency.
     • Fat vs. Carb Utilization: Efficient mitochondria burn more fat at rest, improving metabolic flexibility.
     • Low RMR can signal inefficient mitochondrial energy production.
   • Active Metabolic Rate (AMR): Shows how your body meets increased energy demands during physical activity.
     • Efficient mitochondria improve fat oxidation and oxygen utilization during exercise, enhancing performance.

3. Key Metrics from PNOE Testing:

   • VO2 Max: Higher mitochondrial efficiency leads to better oxygen uptake and a higher VO2 max, improving endurance.
   • Respiratory Quotient (RQ): Indicates fuel usage (fat vs. carbs) during activity. Balanced RQ shows good metabolic flexibility.
   • Peak Fat Burning Range: The exercise intensity where fat is the primary fuel source.
   • Metabolic Crossover Point: When the body switches from burning fat to carbohydrates.

4. Improving Mitochondrial Health

   • Exercise: Incorporate Zone 2 training and HIIT to promote mitochondrial biogenesis (new mitochondria production) and improve metabolic flexibility.
   • Nutrition: A diet rich in protein, healthy fats, and key nutrients (CoQ10, magnesium, B-vitamins) supports mitochondrial function.
   • Functional Lab Tests: Organic Acids Test (OAT), nutrient deficiency testing, and oxidative stress markers can further reveal mitochondrial health.

5. Zone 2 Training for Fat Metabolism

   • Mitochondrial Benefits: Promotes new mitochondria, improving ATP production and efficiency.
   • Fat Oxidation: Encourages the body to use fat as a primary fuel source during lower-intensity exercise, improving endurance and metabolic flexibility.
   • Stabilized Blood Sugar Levels: Helps maintain stable glucose levels, reducing insulin spikes.

6. PNOE Metabolism Testing:

   • Offers detailed insights into how efficiently you use different fuel sources during exercise.
   • Helps determine your peak fat-burning range and metabolic crossover point for better fat utilization.

7. Consistency & Progression:

   • Consistent training in Zone 2, alongside HIIT and resistance training, will enhance mitochondrial density and capacity over time, leading to better energy production, fat metabolism, and overall metabolic health.

Optimizing mitochondrial health through personalized training and nutrition can significantly enhance fat metabolism, energy levels, and performance. PNOE testing provides a precise picture of how well your mitochondria are functioning and can guide you toward more effective training and nutrition strategies.

Actionable Steps for Listeners:

• Consider a PNOE test to get a detailed view of your metabolic health.
• Incorporate more Zone 2 training into your routine to boost mitochondrial function and fat burning.
• Support mitochondrial health through targeted nutrition and possibly supplements like CoQ10 and magnesium.

Be sure to subscribe and listen to upcoming episodes for more tips on improving your health and performance!

https://debbiepotts.net/when-do-you-need-zone-two-and-why/

Here is a little overview of Optimal Fat Metabolism (OFM) and Vespa before we release another episode with Peter Defty.

Optimizing Fat Metabolism for Peak Performance with VESPA

In this episode, we dive deep into the world of endurance performance and how athletes can unlock their body’s full potential by shifting from carbohydrate dependence to fat as a primary fuel source. We explore the science and application of the Optimized Fat Metabolism (OFM) approach, with a special focus on VESPA, a groundbreaking natural supplement designed to enhance fat metabolism.

Key Discussion Points:

1. Fat as Fuel:

   • Learn how OFM helps reset your body to efficiently burn fat, even at higher aerobic intensities, making fat the primary source of energy for endurance activities.
   • Understand why humans naturally store large amounts of fat and how this abundant energy source can power your performance.

2. Strategic Use of Carbohydrates:

   • Discover how OFM incorporates carbs in a targeted way, using them only when needed for quick energy during high-intensity efforts.
   • Find out how fat-adapted athletes can use smaller amounts of carbs more effectively to boost performance.

3. What is VESPA?

   • Uncover the science behind VESPA, a supplement based on the peptide from the Asian Mandarin wasp, which helps lock your body into a fat-burning state.
   • Hear how VESPA aids athletes in optimizing fat metabolism for enhanced endurance, recovery, and overall performance.

4. Health & Performance Benefits:

   • Enhanced endurance: Tap into your large fat stores to sustain energy for long periods without “bonking.”
   • Reduced GI issues: Avoid common stomach problems by relying on fat as fuel instead of heavy carb loads during races.
   • Improved recovery: Learn how fat as an energy source creates less oxidative stress and inflammation, speeding up recovery times.
   • Mental clarity: Keep your energy stable and maintain focus through long, challenging efforts.

5. OFM vs. Ketogenic Diet:

   • Understand the key differences between OFM and a strict ketogenic diet. Learn how OFM incorporates carbohydrates strategically to improve performance, rather than following a constant low-carb approach.

6. The OFM Pyramid:

   • Explore how the OFM Pyramid helps athletes customize their program based on individual needs and training goals, with the foundation being a fat-adapted metabolic state.

Takeaways:

• Optimizing fat metabolism through OFM and VESPA can be a game changer for endurance athletes, helping you access your body’s natural energy stores, recover faster, and improve performance without relying heavily on carbs.
• Learn how to become fat-adapted and fine-tune your carbohydrate intake based on your unique training demands.
• Save on VESPA with our code COACHDEBBIEPOTTS at checkout!
• Learn more https://youtu.be/hK3ByRixiwI?si=xqeR4SqTVEeuVHYJ

Skin Health, Aging & Lard Conversations with Coach Debbie Potts & Charles Mayfield Let's talk about skin fitness and anti-aging protocols! Shocker... we are talking about LARD!

Charles is a father, bestselling author, entrepreneur, and risk management strategist. He is the founder of Farrow Skincare, a lard-based skincare brand that was launched following Charles’ unique experiences as a regenerative farmer and health enthusiast.

Prior to launching Farrow, Charles started Mayfield Pastures, a regenerative farming enterprise focused on producing high quality pasture based meat for a small group of high integrity food enthusiasts in the Southeast. In addition to his farming background, Charles is also the coauthor of the Paleo Comfort Food cookbook series.

Charles’ unique experiences in the nutrition, culinary, farming, health coaching, and risk management industries provide him with an exceptional perspective on the health of our skin and environment. Trusting in our institutions for personal and environmental health is no longer tenable. The lens Charles will provide the listener can equip them with the knowledge to make smarter choices about their health, longevity, and environment.

Your skin is your largest organ, it needs proper nutrition. How and where that nutrition comes from is the key to a healthier human and planet.

Let Charles tell you why the Swine is Divine but the Lard is Hard! Skincare is not only toxic, but not effective. Farrow is the first Lard-Based skincare company and sources 100% of the ingredients from high-integrity regenerative farms. What is regenerative farming? What's wrong with Skincare Today? What's so special about Smart Lard? How do you and others use your products? What skin conditions is Farrow ideal for?

https://youtu.be/PauGJ7Po4bg?si=E5oYgRdKM3CXclce

Stay connected with Farrow to learn about their upcoming launch of our G.O.A.T Soap product! 

REMEMBER ... Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity.

There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.

Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

Coach Debbie Potts

"Understanding Metabolism, Metabolic Health, and VO2 Max"

In this episode, we dive into the fundamentals of metabolism, metabolic health, and the significance of VO2 Max for longevity and overall well-being. Here's a breakdown:

What is Metabolism? Metabolism refers to the complex chemical processes that convert food into energy, build tissues, and eliminate waste. It consists of two main categories:

1. Catabolism – Breaks down molecules to release energy.
2. Anabolism – Builds complex molecules using energy.

What is Metabolic Health? Metabolic health is about how well your body regulates energy use, including blood sugar, body composition, and cardiovascular health. Optimal metabolic health lowers the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

VO2 Max and Longevity VO2 Max measures how much oxygen your body can use during intense exercise and is a key predictor of overall fitness and longevity. A higher VO2 Max:

• Reflects better cardiovascular health
• Reduces the risk of chronic diseases
• Enhances daily functional capacity

Mitochondrial Health and VO2 Max Healthy mitochondria are essential for energy production and overall metabolic efficiency. Improving mitochondrial health through aerobic and resistance exercise, proper nutrition, and lifestyle strategies can boost VO2 Max, endurance, and long-term health.

PNOE Metabolic Analyzer We also explore how the PNOE analyzer assesses metabolism by measuring VO2, fuel utilization, and respiratory efficiency, offering personalized insights to optimize training and improve metabolic health.

Key Takeaways:

• Regular exercise improves metabolic health and VO2 Max.
• VO2 Max is a crucial indicator of fitness and longevity.
• Enhancing mitochondrial health supports energy efficiency and overall health.

Tune in for more insights on how to optimize your metabolism and longevity through personalized strategies!  Schedule a discovery call with Coach Debbie to learn more solutions based on what YOU need and want! 

Read more on https://debbiepotts.net/the-wholestic-method-approach-to-improving-how-we-age/